What can I do as a supplementary workout every morning to my summer mileage? Besides doubling

This is absolutely sincere, and I hope you will try it. Go to

https://archive.org/stream/Royl_Canadian_Air_Force_Exercise_Plans_/RCAF_XBX_5BX_exercise_plans#page/n49/mode/2up

and follow the booklet. Alternate the XBX ("women's," allegedly) and 5BX ("men's") plans, and do the exercises at least six mornings a week (so three times XBX, three times 5BX).

*Yes, I know that the illustrations and some of the text seem cheesy now, but the exercises are not.

*Follow the plan from Chart 1. The first few days (or weeks) may seem absurdly easy, but don't skip steps. Spend at least one day at each level, and don't move up until you've done each level properly.

*Use BOTH the women's and men's charts. This is key for developing overall fitness and injury resistance. NOTE that you may move up on one set of charts faster than on the other set--this is fine.

*There may be other things you want to do in your AM session. Fine by me, but do them AFTER the XBX/5BX work. BTW, following these exercises by getting in the pool (whether to swim, to aquajog, or to do other exercise) is a great idea. Ditto any other kind of non-impact work.

You want to "break a sweat or get lean"? These exercises will do the trick. Be patient--don't try to rush or abridge the process--in six weeks or less you should see a real difference, in the mirror and in your running.

Good luck with your summer.

Ride a bike. In the summers before freshman and sophomore year of high school I rode 8 miles each way to and from practice, often going as hard as I could on the way home. I made huge improvements both of those years. I got my license before junior year and drove to summer practice junior and senior year and barely improved from my sophomore year times. You'll get extra cardio benefits and work different muscles in your legs

Sleep in. Seriously if you aren't bothering with a run, just sleep more.

i get 8 hours a night already

jump dat rope nigguh. or EPO

Lunges, bounding, lifting.

I strength train in addition to my running. Research has shown that low reps and heavy weight can improve running economy, so I have been doing 3-5 sets of 3-5 reps of compound exercises such as squat, deadlift, bench press, bent over row, overhead press, and pull-ups.

You can also try plyometrics if you prefer that. Plyometrics are basically different types of explosive jumps, and have also been shown to improve running economy.

If you're simply interested in speeding up weight loss, I guess jumping rope and biking would be okay, but honestly, you would be better off incorporating doubles.

two words: POOL RUNNING or aqua jogging if you prefer. You can get a great aerobic workout that targets the running muscles and your core, without the impact of running.

Double right away and stop avoiding more running. You may never get the chance to do this again.

Bike and weight train. It'll be more difficult to put on muscle once you are deep in the season and running a ton, and you'll be more injury prone doing it at that time. Now is a good time. And it's summer, don't double, you'll be running enough once the season starts. Save your legs. Just bike and work on strength. Getting a quality strength workout is going to be more beneficial than slogging another 3-4 miles in the evening.

"I don't wanna walk since if I go for a 3-4 mile walk, my legs are actually overall more sore than if I did a 3-4 mile run. And I also don't want to run a shorter double every morning - at least not yet."

This should worry you. If you have become such a one trick pony that you are in such poor shape that you can't walk 3 or 4 miles without pain, you need to do some walking and the Canadian exercises or something to supplement your running.

The other idea would be to get a more physical job. 8 hours of construction on top of your running leads to all round fitness.

Have another wank?

can you give me an example of a good strength training routine that i could do

Planks and push ups

Positive Contribution wrote:

Planks and push ups

absolutely not

Captain Oblivious wrote:

Double right away and stop avoiding more running. You may never get the chance to do this again.

This guy gets it.

When I was 15, summer after 9th grade, I was running 60-70 a week, get with it.

Pullit wrote:

Have another wank?

No can do. My current routine leaves me rubbed raw. One more rep would draw blood.

HighMilerMileage wrote:

Positive Contribution wrote:

Planks and push ups

absolutely not

Why not?

Run more in singles. Your mileage is too low to double or crosstrain. I personally found water running to be a great workout, but I was hurt and thus it was my main activity. I'd wake up early and run then. Doubling only makes sense when you are at 70/80, and trying to get to 100. But I've never believed that Lydiard, who I love, had any physiological reason to defend 100. I think that we'd see WRs from 5 up move if talented people ran all their miles in singles.